WOD

WOD – July 04, 2019 at 11:30PM

#WOD 7/5/19 For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any order Multiple […]

WOD – July 03, 2019 at 01:07AM

#WOD 7/3/19 A) EMOM16 Min 1. Muscle Up Row x 45 seconds Min 2. Candlestick x 45 seconds Min 3. Strict Ring Dip x 45 seconds Min 4. Tall Box Jump x 45 seconds B) 2 Rounds for time: 1000 meter Row 100 Double Unders 10 Muscle Ups *20 minute Cap

WOD – July 02, 2019 at 12:05AM

#WOD 7/2/19 A) 5 Sets Front Squat x 10 Front Rack Reverse Lunge x 5/5 (Same Barbell) B) In teams of 2, partners alternate full rounds to complete AMRAP25 of: 12 KB Sumo Deadlift HP (20/12kg) 25 foot Single Arm KB Duck Walk 12 Jumping Pull-ups 25 foot Single Arm KB Duck Walk

WOD – July 01, 2019 at 12:35AM

#WOD 7/1/19 A) “Strength” EMOM16 Power Clean x 1 “Conditioning” EMOM16 Min 1. Turkish Get Up x 1/1 AHAP Min 2. Single arm KB Front Squat x 5/5 AHAP Min 3. Shoot Through x 5 Min 4. Run x 100 meters B) “Strength” 27-21-15-9 Deadlift (185/125) Burpees Toes to Bar “Conditioning” 27-21-15-9 Slam Balls (30/25) […]

WOD – June 29, 2019 at 01:45AM

#WOD 6/29/19 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 35 minutes of: 50 Air Squats 40 Russian Kettlebell Swings (24/16 kg) 30 Shoulder to Overhead (75/55#) 200 meter Run 10 Strict Pull-Ups

WOD – June 28, 2019 at 01:15AM

#WOD 6/27/19 A) Every 3 minutes for 5 Rounds: Single Leg KB Romanian Deadlift x 5/5 Sled Push x 50 feet AHAP B) In teams of 2, complete 10 Rounds for time: Partner A: 9 Box Jumps Overs (24/20”) 8 Ring Dips 7 HSPU Partner B: 100 Meter Farmers Carry (24/16kg) *Partner A completes the […]

WOD – June 27, 2019 at 12:41AM

#WOD 6/27/19 A) “Strength” Every 3 minutes for 5 Rounds Narrow Grip Bench Press x 10 Kettlebell Windmill x 5/5 “Conditioning” Every 3 minutes for 5 Rounds Ring Pushup x 8-10 Kettlebell Windmill x 5/5 Max Effort Single Unders with time remaining B) “Strength” AMRAP15 2-4-6-8-10… reps of: Power Snatch (75/55) Hand Release Pushup *20 […]

WOD – June 25, 2019 at 12:24AM

#WOD 6/25/19 A) “Strength” Take 15 minutes to work up to a heavy Back Squat Double. Then drop 20% and compete 1 set of max unbroken reps. “Conditioning” Every 3 minutes for 6 Rounds: Goblet Squat x 12 Hanging Medicine Ball Hamstring Curls x 12-16 Calorie Bike x 12 B) “Strength” For time: 75 Hang […]

WOD – June 23, 2019 at 11:32PM

#WOD 6/24/19 A) “Strength” 6 Sets Strict Press x 3 @ 75-80% of 1RM Hollow Rock x 30-45 seconds *rest 1 minute “Conditioning” EMOM15 Minute 1: Seated KB Shoulder Press x 5/5 Minute 2: Straight Arm to Forearm Plank x 30-45 seconds Minute 3: Hollow Rock x 30-45 seconds B) 5 Rounds for time: 300 […]